CrossFit – Wed, Dec 14

Kanehsatake CrossFit – CrossFit

AMRAP 7

30s hollow hold

5 hang muscle snatches (AK) + 3 hang power snatches (MT)

10m duck walk

3-4 sets

6 SA sit up per side (add 2 presses at the top)

6-8 Russian twist per side

80m farmer carry

30-1min rest

21-15-9

Front Squats (95/65)

Cals row

Deadlifts

Pike pushups or regular push-up +5

(Rx+ HSPU)

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

December 6, 2023

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

December 6, 2023